my training regime

[vanrosenberg]

Critque
My diet has been posted on the diet forum have fixed that up im just fixing my work outs.
Weight - 69Kg, height - 175cm

Monday - Chest/Tri's
Flat Bench
Warm up
1st working
2nd working
3rd working

Incline Bench
1st working
2nd working
3rd working
4th working

Dumbell Fly
1st working
2nd working
3rd working

Dumbell Press
1st working
2nd working
3rd working

Cable pull overs
1st working
2nd working
3rd working

Barbell Tricep Extension
1st working
2nd working
3rd working
4th working


Dips (weighted)
1st working
2nd working
3rd working

Dumbell Extension
1st working
2nd working
3rd working

cable pull downs
1st working
2nd working
3rd working

Tuesday - Shoulders/Abs

Shoulder Press
Warm up
1st working
2nd working
3rd working

Military Press (front)
1st working
2nd working
3rd working
4th working

Barbell Rear (rear)
1st working
2nd working
3rd working

Front Dumbell Raise
1st working
2nd working
3rd working

Side Dumbell Raise
1st working
2nd working
3rd working

Flat Crunches
1st working
2nd working
3rd working
4th working

Swiss Ball
1st working
2nd working
3rd working

Wed - Break

Thursday Back / Calves

Pull back hammer strength Machine
Warm up
1st working
2nd working
3rd working

Wide Grip pull ups
1st working
2nd working
3rd working
4th working

Dumbell Rows
1st working
2nd working
3rd working






Lateral Pull downs
1st working
2nd working
3rd working

Lower back hyper extension
1st working
2nd working
3rd working
4th working
Standing calf raises
warm up
1st working
2nd working
3rd working

Sitting Calve Raises
1st working
2nd working
3rd working

Dumbell Single calf raises
1st working
2nd working
3rd working

OPTIONAL

Barbell raises
1st working
2nd working
3rd working

Friday Bi's /Forearms / Traps

Barbell Curl
Warm up
1st working
2nd working
3rd working

Chin Ups
1st working
2nd working
3rd working
4th working

Dumbell Curls
1st working
2nd working
3rd working

Lever machine Curls
1st working
2nd working
3rd working

Shrugs
Warm up
1st working
2nd working
3rd working
4th Working

20Kg plate shrugs
1st working
2nd working
3rd working

Forearm barbell curls
1st working
2nd working
3rd working


Forearm squeezes
1st working
2nd working
3rd working


Optional

Concrentration Curls

Saturday LEGS = )

Cycle Machine warm up
5min warm up
1min high
3min low
1min high
3min low
1min high
3min low
1min high
1min low
1min high
1min low


Squats
1st working
2nd working
3rd working
4th working


Leg Press
1st working
2nd working
3rd working


Dead Lifts
1st working
2nd working
3rd working

Hamstring Extension
1st working
2nd working
3rd working

Quad Extenstion
1st working
2nd working
3rd working
4th working




What do you guys think

[Reed]

Too many exercises IMO. I like at the most 4 exercises and personally only do one "working" set that I go to failure and beyond. Everything else is a warm up. Just how I have been going about things lately. Of course I switch up

You have way too many exercises for chest, shoulders, arms and the back looks ok. More is not always better, more intensity in your sets is however

With back I like one for the lower back (dead lifts), two for width, and two for thickness. Just the way I work with it. Seems to work...

[vanrosenberg]

Too many exercises IMO. I like at the most 4 exercises and personally only do one "working" set that I go to failure and beyond. Everything else is a warm up. Just how I have been going about things lately. Of course I switch up

You have way too many exercises for chest, shoulders, arms and the back looks ok. More is not always better, more intensity in your sets is however

With back I like one for the lower back (dead lifts), two for width, and two for thickness. Just the way I work with it. Seems to work...

what do you do for depth?

and what i mean by 1st,2nd third is

1st set ill do 70% of max
2nd is max and beyond
3rd is 70-80% of max

[Reed]

[/B]

what do you do for depth?

and what i mean by 1st,2nd third is

1st set ill do 70% of max
2nd is max and beyond
3rd is 70-80% of max

Dead lifts- lower back

Width
Weighted wide grip pullups - let it tug your lats out instead of just doing the movement
Lat pulldowns- same way.

Also included dumbbell pullovers

Thickness- Rows... DB, BB, Hammer which will also help your lats but I like a slight pause at contraction

[vanrosenberg]

Ill lose, Cable pull overs from Chest routine


remove shoulder press from the routine, and stick to barbell military presses?



everything else looks good you think

[Reed]

Ill lose, Cable pull overs from Chest routine


remove shoulder press from the routine, and stick to barbell military presses?



everything else looks good you think

First switch up shoulder and back day. You use your delts on chest day and going at them next day is not the smartest routine. And with your back day you go into bicep the next day and you have already utilized them the previous day

Well I'd include dips as part of my chest training, its similar to the decline which should be a staple in your routine.

Maybe, flat, incline, dips, flyes. Close grip for triceps, db extensions, cable pushdowns is I'm guessing what you mean w/ your triceps workout

I still think you may have to much for your front delts and you have nothing for rear delts.

I have done 2 exercises for front (presses, raise), 2 for sides (dumbbell laterals, cable raises) and 2 for rear (bent over laterals, rear delt machine)

Some may come through and tell you thats too much for shoulders, and its probably why my delts are so dominant in my physique.

Like I said with your back, put deads there and do two pull up or pull down motions that mainly focus on width while providing thickness, as a secondary effect. A rowing motion emphasize thickness of the midback with width being a secondary effect. So this is why I have done 2 and 2. That should be plenty for a back workout.

Biceps, pick three exercises and stick with that. Traps, either do them with shoulders or back. You utilize them on both days and if you got them by themselves, you run the possibility of working traps too much but thats just my opinion, I'd do them on shoulder day.


Legs. Do 5 minutes on a stationary bike, thats it. Go to long and how are you gonna have the energy for such a brutal day like legs. 5 minutes

Do squats, leg presses, leg extension. Stiff leg dead lifts for hams, leg curls either single, lying, or seated. Possibly throw in some glute, adductor, and abductor exercises to strengthen all parts of your leg and thus a bigger, better looking leg.

I started doing adductors and now when I flex my leg to the side and have that nice muscle going straight down the side it looks SICK!!

Thats all i can think of right now. good luck

[DSM4Life]

Holy work.

Remember, less is more.

[t-gunz]

Too many exercises IMO. I like at the most 4 exercises and personally only do one "working" set that I go to failure and beyond. Everything else is a warm up. Just how I have been going about things lately. Of course I switch up

You have way too many exercises for chest, shoulders, arms and the back looks ok. More is not always better, more intensity in your sets is however

With back I like one for the lower back (dead lifts), two for width, and two for thickness. Just the way I work with it. Seems to work...

NO SHIT IT WORKS FOR YOU!!!!





















you look amazing brother!!!!

[vanrosenberg]

thanks for all the advice im going to re do it in the morning hah its almost midnight down here, will post it up and see what u think

[Reed]

NO SHIT IT WORKS FOR YOU!!!!


you look amazing brother!!!!

Thanks, I try my best thats all anyone can do

thanks for all the advice im going to re do it in the morning hah its almost midnight down here, will post it up and see what u think

I'll see what you got

[vanrosenberg]

Monday Chest & Tri's
All sets are to failure usually 5-7 Reps per set
Flat Bench
Warm up set
1st working -
2nd working -
3rd working -

Incline Bench
1st working -
2nd working -
3rd working

Dumbell flyes
1st working
2nd working
3rd working

Dips
1st working
2nd working
3rd working

TRICEPS
BB Extension
1st working
2nd working
3rd working

Close grip BB
1st working
2nd working
3rd working

Cable pushdowns
1st working
2nd working
3rd working
4th working

Tuesday Back/Bi

Wide grip pull ups
4 sets

Dumbell rows or cable rows
4 sets

deadlifts
3 sets

Barbell curls
3 sets

Dumbell Curls
3 sets

concentration curls
3 sets

Wednesday off

Thursday LEGS/abs
5min warm up ( I added 20min previously because thats my cardio )

BB Squats
4 sets

Leg press
3 sets

hamstring extension
3sets

quad extension
3sets

adductor
3 sets

stiff dead lifts
3 sets

swiss ball crunches
4 sets

flat crunches
4sets ( weighted )

Friday - shoulders/traps

Front Presses
3 sets

front raise
3 sets
Side dumbell laterals
3 sets

cable laterals
3sets

rear delt machine
3 sets

bb shrugs
3 sets

20kg plate shrugs
4 sets


hows this look reed?
and where should i throw calves into the picture?

[Reed]

I think it looks much better. You can throw calves on chest and leg day if they are lagging. Remember heavy training just like the rest of you parts.

Can add abs with back day as well and if you get to tired to them with legs add them into shoulder day too

[vanrosenberg]

thanks man just lastly.
I'm getting a little flab lol under my belly button looks weird with my abs, however i never do cardio.. now im mixing cardio in when should i be doing that? how often?

[Reed]

well hows the diet looking

I would do cardio PWO NOT before. Why cause all you'll do is use up your glycogen stores during cardio before weights and then your body will use muscle to build muscle since you depleted yourself

So hopefully after a hard training session you are depleted and can benefit from low intensity cardio w/ heart rate b/w 115-30bpm so that your body will tap into fat stores for energy, go to fast however and it will convert muscle to glycogen. We do not want this

After chest, back or shoulders, not legs IMO but you can if you want to

Also possibly a few empty stomach cardio sessions first thing when you wake up, same way of course. You can utilize a BCAA only drink like Xtend or whatever but thats it. No whey shake or anything will calories, protein, carbs, etc....

Possibly throw in a ECA stack during this and pre workout as well...

[t-gunz]

so doing resistance training and then cardio wouldn't that take your workout time to 1.5hr +? isn't that over doing it?

[t-gunz]

sorry don't mean to hijack your thread mate. just was relevant that all

[vanrosenberg]

my diet looks like this

meal 1- 1 cup oats with water usually a banana aswell
meal 2- tuna toasted sandwich w/tomato/lettuce/carrot
meal 3-250g grilled chicken breat with a 1cup of cooked white rice
meal 4-Pre work out - Creatine,handful almonds, 2 boiled eggs
meal 5- PWO - Muscle gain protein shake
meal 6- 250g, either chicken or sirloin with 1 cup brown cooked rice, 1 cup steam vegetables and some yoghurt
meal 7- Caesin shake, boiled egg,

This has changed since my post some days I add some sweet potato in.

I understand where your going with the cardio now Reed but for how long? how many times a week?

[Reed]

so doing resistance training and then cardio wouldn't that take your workout time to 1.5hr +? isn't that over doing it?

IMO no. People take this catabolic, overtraining a bit far. And going 1.5 hours in training isn't gonna cause him to lose any amount of muscle

Granted overtraining does happen but with what I am helping him with is do less exercises with more intensity in his sets.

Numerous bodybuilders train twice a day as do many of the athletes we watch on TV. Football players in particular do two a days that each can be hours long. Look at Reggie Bush or Adrian Peterson, most here are after that type of physique and with their high level of training they do progress.

There are many factors of course that allow one to be able to train more than normal. Genetics being a huge factor as a small percentage of the male population do have a much greater ability to recover faster, then throw in drugs and a diet.

But with a diet that provides enough calories and all the other vital macronutrients I don't think 1.5 hours 4 days out of the week to be any where near too much as he has 22.5 hours to recover till the next day when he does go two days in a row

I use to wake up in the middle of the night during last offseason in order to constantly feed my body

my diet looks like this

meal 1- 1 cup oats with water usually a banana aswell Protein? egg whites
meal 2- tuna toasted sandwich w/tomato/lettuce/carrot How much? Grain bread hopefully
meal 3-250g grilled chicken breat with a 1cup of cooked white rice
meal 4-Pre work out - Creatine,handful almonds, 2 boiled eggs Need more protein than that and also carbs pre workout, carbs aren't bad its your choices, go with a sweet potato
meal 5- PWO - Muscle gain protein shake How much protein and carbs?
meal 6- 250g, either chicken or sirloin with 1 cup brown cooked rice, 1 cup steam vegetables and some yoghurt ok
meal 7- Caesin shake, boiled egg, ok

This has changed since my post some days I add some sweet potato in.
Your diet is going to need some work. You need to figure out how much protein/carbs/fats along with calories you are in-taking. I don't see that many EFAs like fish oil, olive oil in there which are a MUST for muscle gain. Get your stats and I'll help you tweak
I understand where your going with the cardio now Reed but for how long? how many times a week?

Diet critique above

least 20 minutes if your heart rate is already up to 115+ as it should be following a intense workout. Btw 20-45 minutes

I'd say 2 empty stomach cardio sessions and 2 PWO. On one of your three days off you can do the empty stomach cardio.... and PWO you chose.

[vanrosenberg]

with meal 1 i forgot to add a protein shake my muscle juice 2544
meal 2 - its wholemeal bread 2 slices
meal 4 - ill add some sweet potato

My stats are
69Kg, 175cm, lean

I done my calcs in the diet forum..
as with EFA's I take 2 Fish Oil Caps before sleeping and with olive oil, i dress my grilled chick with it.
According to my calcs from my maintenance caloric intake and activity levels i exceed my calory intake. I dont have the exact figure on me ill post it up here when i get home.

With my Empty cardio sessions on sat & sunday 20min on each day sufficent ?

[Reed]

with meal 1 i forgot to add a protein shake my muscle juice 2544
meal 2 - its wholemeal bread 2 slices
meal 4 - ill add some sweet potato

My stats are
69Kg, 175cm, lean

I done my calcs in the diet forum..
as with EFA's I take 2 Fish Oil Caps before sleeping and with olive oil, i dress my grilled chick with it.
According to my calcs from my maintenance caloric intake and activity levels i exceed my calory intake. I dont have the exact figure on me ill post it up here when i get home.

With my Empty cardio sessions on sat & sunday 20min on each day sufficent ?

I would say that would be fine, up it when you feel you need to.

I'd get much more EFAs than that. Try a 40/40/20 split of protein/carbs/fats.

Get in two whole 0mega-3 eggs (those speciality eggs) in the morning

Depending on how much fat is in the tuna, I've see 1-14gs in the cans. Try to get in at least 10, supplement more fish oil, yes mega dose those amounts by taking more pills.

Pretty much add in some type of fat in every meal. Eat at least one red meat meal a day in order to get in some saturated fat, two would be better especially while you're growing

Fats are extremely important and like I keep on telling people I don't get in enough fats I can eat all the carbs and protein I want and without them I won't grow.

Be more detail with your diet, read the back of the labels and write up the macros and cals so you know it will work

[vanrosenberg]

Will be doing these alterations when i get back tonight.

btw training back the other day going smoothly, came to do dead lifts and after the sets, my lower back was so f**** painful couldnt train bi's lol

[vanrosenberg]

yo reed can you pm me when you get the chance